Masters Weekend Runs and Races

I had a good race so I thought I would check in -

I'm 45 and have had a frustrating year - ok training but poor races.

So a month ago I switched things up - upped my mileage mostly, from 42 to 57 mpw. And started training and racing with a heart rate monitor.

Yesterday I ran probably my best race of the year - 5:50 pace for 4 miles. And what is best, I finished strong - with a 5:36. So after some rough months I think I am on the right path.

As someone wrote on this thread a while ago...change the stimulus.

Aiming for the USATF Masters 5k XC champs next month in NJ - hope to see some of you there.

Still not running (prob not until end of September) but I have been working out like a fiend. I'm going to brag...my abs have reappeared and I no longer have lower abdominal pudginess. So basically I'm strong as anything, my weight is within 6 lbs of where I want to be, and I'm flexible. I think my aerobic capacity is less than stellar, but it's passable. Now all I need to do is to start training!!

Hope you guys have a wonderful week ahead!

One of those weeks where you just can't find the sweet spot.

Monday--went hiking on mt Adams

Tues-- DNR

Wed-- 3 mile tempo 5:12--5:07--5:07

1 mile hard 4:47

3 x 200 31-30-29

Felt awful but slugged through it all.

Thurs--4 miles easy

Fri--- 4 miles easy

Sat---DNR

Sun-- Pints to Pasta 10k. It was a bit muggy, but everyone had to run in it.

Race was pretty even throughout, and I out sprinted my brother for top master and 3rd overall. Winner will be a master in a week, and he is legit.

1. Greg Mitchell 39--- 31:11

2. 23 year old kid I've beat in the past 31:55

3. Ahrlin Bauman 40---32:03

4. Oscar Bauman 40--32:05

Splits were 4:52--5:04--5:12--5:13--5:13--5:13--1:13

Felt pretty sluggish, but I felt I gave it a decent effort non the less.

Have another 10k in 3 weeks so we'll see if there's a difference when that comes around, as I just started training again.

Other then that all is well and cross season has started !

Hi all,

A solid week of training here but I overdid it slightly, combining hard training midweek with a big work pileup and some late nights hunched over a laptop. My back tightened up and I had to treat my last track race as a training run.

Tue: 8 x 500 @ 1500 pace

Thu: 12 x 500 @ 5000 pace

Sun: 3000m in 9:31 - about 20sec off where I wanted to be :-(

71 miles total

On the plus side, I stuck with a diet for a whole week and have dropped 1.5kg. Just a kilo off ideal racing weight. Hopefully in 2-3 weeks I'll get used to the mileage.

Oh yes, summer ended. Scorching hot sun through to the end of Thursday - track session in 85' heat - but now raining and mid fifties. Must be cross country time.

Ordinary week here of desert trails and treadmill. Can tell I am in my best shape in several years. Had planned a 5K for this morning but lightening changedthat up.

We've had 105 days this year with temps at 100 or higher, that is enough for me.

Have a great week!

Not much of a week for me. Five towns in three days for work(all in Eastern NC) makes for a tough workout. Two thirty minute dreadmill runs and no track workout. Bring on fall !!

Ahrlin,

Fire me an email please. Need to talk XC. thx. KPaulk

I haven't posted in a while, but I am in the midst of an experiment of doing only 2-3 runs a week (almost all workouts) and getting the balance of my work on the bike. Had foot surgery last year and running everyday is just hard on my feet.

Yesterday 30 mile ride on a flat 4 mile loop with no stops at 22mph. Today, 10 x half mile in 2:32 (last one in 2:27) on a Precor treadmill with 1:37 recovery jog. (I live at 5200').

Basically, all my rides are around 80 minutes (outdoors or on Kurt Trainer) trying to meet or exceed avg HRs consistent with a run in the 7:00-7:20 pace range. A workout every 4-5 days either a tempo or interval. Maybe 1 easy 11-12 mile run interspersed in there each week.

Racing on the 22nd to see how it works.

david g wrote:

Yesterday I ran probably my best race of the year - 5:50 pace for 4 miles. And what is best, I finished strong - with a 5:36. So after some rough months I think I am on the right path.

.

Three years ago when I was 45 I ran the exact time for a 4 mile race finishing with a 5:38 last mile. I had to check the date to make sure this wasn't an old thread that got pulled up! Congrats